The dag nasty countdown:

count reps down 10-9-8-7-6-5-4-3-2-1-
300m row
10 reps handstand push-ups
10 reps squat (30kgs)
10 reps dips
10 reps Deadlift (40kgs)

300m row
9 reps handstand push-ups
9 reps squat (30kgs)
9 reps dips
9 reps Deadlift (40kgs)

drop down to 8 reps of each and so on to 1 changing the row accordingly as stated below:

8 - 6 200m row
5- 3 150m row
2-1 100m row

Images courtesy of Zhoosh Creative Photography
www.zhooshcreative.com.au